Jump Rope
A foundational cardiovascular exercise that uses a rope to build conditioning, foot speed, and coordination. It involves repeated low-impact rebounding that strengthens the lower legs and ankles.
Jump rope is highly effective but places significant demand on the calves and Achilles tendons. Our AI analyzes your recent training volume and daily HRV to determine if your body is ready for high-impact work or if a low-impact alternative is safer to prevent shin splints. By tracking your duration and RPE, the app helps you find the sweet spot between building aerobic capacity and overstressing your lower leg connective tissues.
Form Cues
- Keep your elbows tucked closely to your ribcage
- Rotate the rope using small circles with your wrists only
- Land softly on the balls of your feet
- Jump just high enough to clear the rope (1-2 inches)
- Maintain a tall, upright posture with eyes looking forward
- Don't swing your entire arms or shoulders to move the rope
- Don't land flat-footed or on your heels
- Don't kick your feet back behind you (donkey kicks)
- Don't pike your legs forward or tuck your knees up high
Common Mistakes
- Using shoulders instead of wrists
- Jumping too high
- Landing heavily
- Looking down at feet
- Arms drifting away from body
Muscles Worked
This exercise primarily targets the gastrocnemius and soleus muscles of the calves through continuous plyometric bounding. It also engages the quadriceps and hamstrings to absorb impact, while the forearms and shoulders work isometrically to control the rope's rotation.
Primary
Secondary
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